Repeat WOD: Crossfit Open 13.2

Strength
3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon
Repeating workout 13.2 from this year's Crossfit Open.  Y'all did it before on March 18.

AMRAP in 10 minutes . . . 

  - 5 shoulder-to-overheads

  - 10 deadlifts

  - 15 boxjumps or step-ups

Monday
KZ: 244, or 8 rounds +4 (55#, 18" step-ups)
LP: 188, or 6 rounds +8 (db press, 22# total, 55# DL, 19" box jumps!)
MaTo: 226, or 7 rounds +16 (db press, 44# total, 55# DL, 13" step-ups)
BH: 221, or 7 rounds +11 (44#, 4 green stackboxes on step-ups - 13"?)
SS: 255, or 8 rounds +15 (44#, 16" step-ups)

Tuesday
The athletes chose to make up their own metcon, which I'll call "Athlete's Choice" . . .
6 Rounds
5 man-makers
10 box jumps

KD: 6:15 - unweighted, strict-push-up man-makers, 17" box
KE: 6:25 - 12# db (each), strict-push-up man-makers, 19" box
MT: 5:46 - 12# db (each), strict-push-up man-makers, 24" box
RD: 5:00 - 15#  db (each), strict-push-up man-makers, 24" box

Repeat: "Just 9 Minutes"

Congratulations on these new 1RM PRs:
BHeg - 42 kg (92.4#) Benchpress!!!
DF - 70kg (154#) Benchpress!!!
KE - 60kg (132#) Backsquat!!!

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon ~ Repeating "Just 9 Minutes," which we've done twice before (See Jan. 7 and Oct. 25)

Three rounds for max reps of . . .
    - 1 minute of powercleans
    - 1 minute of frontsquats
    - 1 minute of pushpress
    - 1 minute of rest

Advice from Crossfit Invictus:   "Prescribed loads are 95# for men and 65# for women - light enough to make continuous motion a reasonable goal.  Scale up or down as you see fit."  Use your previous loads as a guide.

Pushpress, swings, and boxjumps

Congratulations on all the 1RM's:
SS's 202# deadlift!
BB's 88# SOHP!
DF's 110# SOHP!

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  AMRAP in 10 minutes...

  - 10 STO's (shoulder-to-overhead, okay to jerk it!)

  - 10 swings
  - 10 boxjumps
(from Fitness Conduit)

KZ:  5 rounds +27 (44#pp, 12kg swings, 17" boxjumps)
SS:  5 rounds +20 (44#pp, 30# swings, 17.5" - green plate boxjumps)
BHeg:  5 rounds +22 (35#pp - training bar +10kg, 20# swings, 4 green stack-boxes for jumps)
LP:  6 rounds +5 (33#pp, 15# swings, 19" boxjumps)
MaTo:  practicing movements (66#pp, 15kg swings, 11" boxjumps)
KS:  6 rounds +16 (6kg dbs pp, 15# swings, 4 green stack-boxes for jumps)
DF:  6 rounds +4 (66#pp, 15kg swings, 17" step-ups)
KE:  6 rounds even (44#pp, 30# swings, 19" boxjumps)
BB:  5 rounds +3 (66#pp, 15kg swings, 11" + blue plate boxjumps)
KD:  5 rounds +21 (44#pp, 10kg swings, 17.5" boxjumps)

Mainpage MetCon: Squat-Press Medley/Ladder

Strength:
3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:
Modified from XF mainpage, April 2.
For time. . .

  - 5 overhead squat

  - 10 strict press

  - 15 pushpress

  - 20 frontsquat

  - 25 pushjerk

  - 30 backsquat

See a video of the workout performed impressively by Crossfit Athletes Jason Khalipa and Austin Stack.

Monday
KZ - 8:41 (15kg for overhead squats, 20kg for everything else)
BHeg - 9:41 (15# for overhead squats, 15kg for everything else)
LP - 10:21 (15# for overhead squats, 15kg for everything else)
BB - 6:44 (20kg for everything)
KE - 9:05 (15kg for overhead squats, 20kg for everything else)
DF - 7:41 (15# for overhead squats, 20kg for everything else)
BHam - 8:58 (20kg for overhead squats, 30kg for everything else)
MT - 8:02 (30kg for everything, 135 reps as originally rx'd)

4-station rotation: rowing, burpees, goblet squats, and pushpress

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Check out BB in what I call "Beast Mode."  (Don't miss her last rep!)

MetCon:  Rotating 3 rounds through these four 45-second stations for max calories/reps, with 15 seconds transition time between movements. . . 

   - Rowing

   - Burpees

   - Goblet squats

   - Pushpress

CrossFit Open 13.4

Welcome to LP!

Strength
Two options . . .
A.  Find the weight where you will resume your linear progressions.  Start light.  Focus on form.  Do 3 to 4 sets, adding weight to the bar each set.  If the bar speed slows, you're too heavy.  Strive for a weight that is difficult, but doable.  Wherever you stop is where you should begin with 3 x 5's next time.
B.  Look at the weight you were using for 3 x 5's before break, and begin a new cycle of 3 x 5's beginning with 80-90% of that weight.

Metcon
A modified version of the XF Games 13.4 Workout
As many REPS as possible in 7 minutes...
3 Clean and Jerk - Women 95#, Men 135#
3 Toes to Bar
6 Clean and Jerk - Women 95#, Men 135#
6 Toes to Bar
9 Clean and Jerk - Women 95#, Men 135#
9 Toes to Bar
continue with 12, 12, 15, 15, etc. until 7 minutes are up.

We modified the workout as follows:
3 Hang Power Clean + Bar Overhead (push press, push jerk, split jerk)
3 Sit-ups
6 Hang Power Clean + Bar Overhead (push press, push jerk, split jerk)
6 Sit-ups
9, 9, 12, 12, etc.

KZ  22kg barbell, completed both rounds of 12 + 15 HPC + 12 situps.  87 total reps
DH  22kg barbell, completed both rounds of 15 + 1 HPC = 91 total reps
BH  17kg barbell, completed both rounds of 15 = 90 total reps
SS  22kg barbell, completed both rounds of 12 + 15 HPC + 2 situps = 77 total reps
LP  subbed air squats + push-ups for HPC, completed both rounds of 12 +
15 air-squats/push-ups + 10 situps = 85 total reps

KD, 22kg barbell, completed all 12's + 5 cleans = 65 total reps
KE, 22kg barbell, completed all 12's + 10 cleans = 70 total reps
BHam, 40kg barbell, completed all 12's = 60 total reps
DF, 40kg barbell, completed all 9's + 9 cleans = 45 reps
BB, 30kg barbell, completed all 12's + 8 cleans = 68 reps

Video with highlights from the Thursday crew's morning:

Welcome Back! Dumbbell Complex

Warm-up and Skill Work
Introducing the Split Jerk.  This is the end of the overhead progression:
Press > Push Press > Push Jerk > Split Jerk
There's no better way to put a heavy load overhead.

Strength
Two options . . .
A.  Find the weight where you will resume your linear progressions.  Start light.  Focus on form.  Do 3 to 4 sets, adding weight to the bar each set.  If the bar speed slows, you're too heavy.  Strive for a weight that is difficult, but doable.  Wherever you stop is where you should begin with 3 x 5's next time.
B.  Look at the weight you were using for 3 x 5's before break, and begin a new cycle of 3 x 5's beginning with 80-90% of that weight.

Interlude: Barbell Rows
Introducing the Barbell Row.  This is a classic pulling movement.  Bend slightly at the knees, but mostly at the hips.  You want your back nearly horizontal.  Keep a tight lumbar curve.  Don't let your back round.

There are two advantages of the barbell row over the dumbbell version: 1) you can use more weight, 2) you can adjust the weight more finely.

Metcon
DB complex, 6 reps each of...
deadlift
hang power clean
front squat
push press
sit ups
push ups

3 rounds.  Work briskly, but not frantically.  There is NO CLOCK on this effort.  Try to increase weight used each round.

Crossfit Open, 13.2

Strength Training:  3x5's (or 3x3's for those who've stalled) . . .
    - frontsquats, SOHP, 1-arm db rows
    - powercleans, deadlifts, benchpress

MetCon:  Workout #2 from the 2013 Crossfit Open.

BHeg: 212, or 7 rounds +2 (45#, 17" step-ups)
DH: 247, or 8 rounds +7 (55#, 19" step-ups)
KZ: 248, or 8 rounds +8 (55#, 18" step-ups)
SS: 225, or 7 rounds +15 (55#, 17.5" step-ups)
BB:  193, or 6 rounds + 13 (66#, 17" step-ups)
DF:  180, or 6 rounds even (77#, 18" step-ups)
KD:  214, or 7 rounds + 4 (55#, 17.5" step-ups)
KE:  200, or 6 rounds + 20 (55#, 19" boxjumps)

Compare your results to competitive athletes worldwide on the leaderboard.  (Play around with the filters at the top for different information.)

Hang Power Cleans + Push Press

Skill Work
Press --> Push Press --> Push Jerk (aka Power Jerk)

Here's a brief CrossFit video showing the differences:

And here's Olympian Natalie Woolfolk (on the right) coaching a clean and push jerk:

Strength
3x5's of
- frontsquat, 1-arm db rows
- deadlift, benchpress
We skipped overhead pressing and power cleans during out strength training, because of the metcon below.

Metcon
Every minute on the minute (EMOM) for 10 minutes
5 Hang Power Cleans and Push Press (or Push Jerk)
We capped the work interval at 30 seconds max each round to ensure at least 30 seconds of rest.

Wednesday
KZ  58# barbell -- 5, 5, 5, 5, 5, 5, 4, 4, 3.5, ??
BH  48.5# barbell -- 5's across
DH  10kg (22#) dumbells (44# total) -- 5's across

Thursday
KE  25kg (55#) barbell -- 5's across
BB  30kg (66#) barbell -- 5's across
KD  22kg (48#) barbell -- 3 reps first set, then 5's across
KS  17kg (37.5#) barbell -- 5's across

Repeat WOD: "Just 9 Minutes"

Warm-up:  Continued practice with snatch progressions

Strength Training:  3x5's

MetCon:  "Just 9 Minutes" from Crossfit Invictus

Three rounds for max reps of . . .
    - 1 minute of powercleans
    - 1 minute of frontsquats
    - 1 minute of pushpress
    - 1 minute of rest

From Invictus:  "Prescribed loads are 95# for men and 65# for women - light enough to make continuous motion a reasonable goal.  Scale up or down as you see fit."  You've done this one before, so use your previous loads as a guide.

Box Jumps + Push-press

Warm-up / Skill Work
Hang Power Snatch and Overhead Squat

Strength
3 x 5's

Metcon
5 rounds, AMRAP
30 sec box jumps
30 sec rest
30 sec push-press
30 sec rest

This is a "power bias" workout.  Rest is built into the workout, so we want you going as hard as possible during the work periods.  Power, by the way, is work divided by time.  The time is fixed at 30 seconds in this workout, so the more work you do, the higher the power output.  If athlete A does 10 reps at a given weight in 30 seconds, and athlete B does 5 reps at the same weight in 30 seconds, then A's power output is higher.  More work is being accomplished in the same span of time.

THE MAIN POINT OF OUR STRENGTH AND CONDITIONING SESSIONS IS TO INCREASE YOUR POWER OUTPUT ACROSS A WIDE RANGE OF MOVEMENTS AND TIME.

In CrossFit terms, we're seeking "Increased work capacity across broad time and modal domains."

box jumps reps / push-press reps
KZ: 56#, 18" - 11/11, 11/11, 11/9, 11/7, 12/5
SS:  56#, 17.5" - 11/10, 12/9, 12/9, 12/9, 13/9
BU: 33#, 17.5" - 10/12, 10/13, 10/12, 10/10, 10/12
BHeg:  44#, 12" - 9/10, 9/10, 10/8, 10/5, 11/6

BHam:  67#, 24" - 10/15, 10/14, 11/12, 12/13, 13/14 (Totals = 56/68)
DF:  67#, 17" - 10/13, 11//11, 10/10, 10/8, 10/7 (Totals = 51/49)
KS:  33#, 13" - 10/11, 12/12, 11/10, 12/11, 10/11 (Totals = 55/55)
KD:  33#, 17.5" - 11/12, 12/13, 13/14, 13/13, 13/12 (Totals = 62/64)
KE:  44#, 19" - 10/11, 11/11, 11/12, 12/11, 12/10 (Totals = 56/55)

"Diane" (deadlifts/pushpress)

Strength Training:  3x5's

MetCon:  modified "Diane"

Rx'd:  21-15-9 225# deadlifts + handstand pushups

Our version:  21-15-9 deadlifts (about 60% of 1RM) and pushpresses (about 80% of your 5-rep working load on SOHP).

This is a short, heavy metcon that some of you have done before.  Use your loads from last time to set yourself up today.  Ideally, you want to get this work done between 5-8 minutes.  If you went beyond 10 minutes last time, you were loaded too heavy.  (You may have had the strength to do it, but this workout is intended to be a high-intensity anaerobic effort; if it's too heavy, you'll have to stop too often to achieve the desired effect.)  If you finished under 5 minutes last time, bump up the weight today.

KZ:  6:47 (99#, 44#)
SS:  6:51, nearly a minute faster than before! (99#, 44#)
BHeg:  6:54 (55#, 30#)
DH:  6:22 (99#, 48# / 22kg)

Diane

Strength Training
3 x 5's
KZ moved to 5 x 3 on power cleans

Metcon
modified Diane
21, 15, 9 of...
Deadlift (Rx 225#)
Push Press (Rx handstand push-ups)

MWF
KZ: 6:45 (99#, 44#)
SS: 7:44 (99#, 44#)
CL: 13:54 (99#, 92#)

T/TH/Sat
KE: 10:26 (110#, 44#)
KD: 5:13 (57#, 30#)
BH: 11:13 (176#, 66#)
DF: 7:43 (132#, 66#)
BU: 2 full rounds (air squats, 15#)

Comments
Your first time with this metcon, I'd use about 60% of your single rep max on deadlift and about 80% of your 5-rep work sets on overhead press.

This is a short, heavy metcon.  After you've done it once, you'll have a better sense of the proper loading.  Ideally, you'll get this done between 5 and 8 minutes.  Once you go sub-5 with particular loads, bump up the weight, and then work on getting your time back under 5.  If you go over 10 minutes, you're loaded too heavy.  You may have the strength to move whatever loads you're using, but this workout is equally a high-intensity cardio session.

"Just 9 Minutes"

Strength Training:  3x5's

MetCon:  "Just 9 Minutes" from Crossfit Invictus

Three rounds for max reps of . . .
    - 1 minute of powercleans
    - 1 minute of frontsquats
    - 1 minute of pushpress
    - 1 minute of rest

From Invictus:  "Prescribed loads are 95# for men and 65# for women - light enough to make continuous motion a reasonable goal.  Scale up or down as you see fit."

Correction:  I think KE used a women's bar, which means her load was 37#, not 48#.

"Not Quite 50" Complex

Practice/Review:  Pushpress



Strength training:  3x5's (Wednesday), 3x8's (Thursday)

MetCon:  "Not Quite 50" db/barbell complex
1-2-3-4-5-6-7-6-5-4-3-2-1 (49 reps) of . . .

• deadlifts
• cleans
• frontsquats
• pushpress